Winter Pregnancy Guide – 15 Precautions to Stay Safe & Healthy

After scorching heat and monsoon, winter brings in a breath of fresh air. However, like any other season, the harsh winter weather also presents its fair share of challenges for expecting moms. Whether it's dehydration, dry, itchy skin, nosebleeds, cold, cough, fever, or other viral infections, you'll need to take some additional precautions during winter pregnancy.

Sailing through frigid winter months can be daunting, but there's plenty you can do to amp up your immunity and maintain good health.

In this article, we are covering the top 15 tips for a safe and healthy winter pregnancy.

Common Winter Pregnancy Questions

• How should I dress for winter while pregnant?
• What to eat during pregnancy in winter?
• How do you prevent dehydration in the winter?
• How to stay active during a winter pregnancy?
• How to prevent dry winter skin?
• How to get rid of chilblains during winter pregnancy?
• Should I get a flu shot during pregnancy?
• How to keep your room warm during winter?
• What activities can you do during winter pregnancy?
• How to beat seasonal depression naturally?
• Why is it important to wash your hands?
• How can you prevent slips and falls in winter?
• How can you prevent exposure to pollution?
• What to do when air quality is very unhealthy?
• When should you contact a doctor?

15 Pregnancy Care Tips During Winter Season

1: Winter Maternity Clothes

Winter style is all about coziness, comfort, and warmth. Sweatshirts, hoodies, fleece pyjamas, joggers, Knit dresses, winter coats, and shawls – there are so many options to keep yourself warm and cozy during cold months. For a stylish look, you can wear a hat, scarf, and a pair of gloves.

Also Read: Maternity wear essentials

Maternity winter leggings, maternity jeans, and ribbed knit maternity dress are some staples for the winter pregnancy wardrobe. These winter maternity wear items are versatile, comfortable, and easy to wear again and again.

Another styling tip is layering. During winter, layers are a must. In addition to enhancing your overall look and personality, layering is also a great way to stay warm without having to wear thick maternity coats or sweaters.

So for a casual look, you can go for a basic t-shirt, jeans, maternity sweaters, high boots, scarf, and a hat. And if it gets too cold, you can add a winter coat and gloves.

The best fabric during the winter season is wool, fur, fleece, and rib-knit.

Footwear is very crucial in winter styling. As per Cosmopolitan, platforms; mule; Knee-high boots; and slides are in trend for 2023 and 2024.

Make sure to add accessories like sunglasses, hats, gloves/mittens, socks, and earband.

Also Read: Maternity Clothes Buying Tips

2: Amp Up Your Nutritional Intake

Pregnancy during winter makes you susceptible to various viral infections, so sticking to a well-balanced nutritious diet is vital to keep your Immune system in top shape. Consumption of a nutrient-rich diet is essential to your baby's well-being as well. Here are some easy ways to boost your nutritional intake:

• Add a variety of fresh fruits to your diet, including Indian gooseberry (Amla), one of the richest sources of vitamin C and also known for promoting a healthy immune system. It also helps in morning sickness, nausea, constipation, and other pregnancy discomforts. As per WebMD, red pepper, green pepper, kiwi, strawberries, oranges, and tomatoes, are good sources of vitamin C. Try to eat whole fruits rather than juices!
• To boost your immunity, include plenty of seasonal and leafy green vegetables, such as lettuce, spinach, fenugreek leaves, bell peppers, green onions, tomatoes, and cauliflower, in your diet.
• Snack on nuts, seeds, or dried fruit to increase your vitamin and calorie intake. Toss some into a salad or healthy pregnancy smoothies. But make sure you eat them in moderation.
  
• Make probiotics, such as curd, buttermilk, cheese, and other naturally fermented foods, a part of your diet to keep your digestive system functioning well.
• Drink Kesar (a few saffron strands) milk and a healthy homemade soup to stay warm and protected.
• Satiate your pregnancy cravings with winter treats like gajjak, revri, chikki, patti, and laddu. Consume them in moderation as they are high in calories and sugar.
• Add more fiber to your diet in the form of grains, pulses, and cereals.
• Ensure you have different foods from various groups, like dairy, fruits, legumes, etc., in your pregnancy diet.

Fuel your body with all the essential nutrients as your baby gets nourishment from what you eat!

3: Stay Hydrated

The chilly weather often makes everyone avoid or subconsciously forget drinking water, which is not good for women carrying a baby.

Dehydration during pregnancy can cause a host of problems, ranging from lower amniotic fluid levels, preterm labor, light-headedness, and lower breast milk production in new moms.

Also Read: Does Coconut Water Increase Amniotic Fluid?

Also, as the air is dry during the chilly weather, your body needs extra water to keep your skin moisturized from within. Try these tips to stay well-hydrated during winter pregnancy:

• Aim for drinking at least 8-12 glasses (2-3 liters) of water a day. Keep a bottle of water handy and sip water regularly even if you don't feel thirsty. It is also advisable that you drink lukewarm water during winter.
• Limit your intake of caffeinated drinks such as coffee, tea, aerated colas, etc. Hot chocolate is a delicious substitute for them.
• Include water-rich vegetables and fruits in your diet, such as oranges, peaches, cucumber, spinach, tomatoes, radishes, and cauliflower.
• You can also substitute water with other beverages such as coconut water, fresh juices, vegetable soups, lemon water, herbal teas, buttermilk, etc.

Remember, clear urine tends to indicate that you're well-hydrated!

4: Stay Physically Active

Although it's pretty natural to feel lazy during cold weather, you still need to be active to beat the winter chill and ease common pregnancy-related discomforts such as backaches, pains, and fatigue. Since it is not always possible to step outside during the cold weather months, indulge in indoor activities to keep you fit and moving, such as:

• Yoga
• Pilates
• Lap swimming (indoor pool)
• Low-impact cardio
• Kegel exercises
• Treadmill
• Indoor stationary cycling

Additionally, you can try meditation and breathing exercises to improve your mental health and fight off those winter pregnancy blues. If the weather is clear, you can even go out for walks and get some fresh air. According to NCT, walking and swimming are two good exercises throughout pregnancy. Whether indoor or outdoor, it is always a good idea to check with your doctor before starting a new activity.

5: Take Care of Your Skin

Your skin around the abdomen and breasts stretches during pregnancy, and low humidity coupled with the harsh winter breeze steals away the moisture content, leaving it dry, cracked, and itchy. While you're already drinking adequate fluids to keep your skin hydrated from within, your skin needs extra attention to stay healthy from the outside. Here are some skincare tips during pregnancy for the winter season:

• Use an unscented vitamin- and protein-rich moisturizer twice daily.
• Immediately moisturize your skin after taking a bath to keep it soft, smooth, and supple all day long.
• Combat dry skin with mild soaps.
• Avoid hot showers, saunas, hot tubes, and steam rooms, no matter how tempting they may seem. Instead, use lukewarm water for bathing.
• Use lanolin-based creams to soothe cracked nipples.
• Always carry lotions and balms to protect your skin on the go.
• Don't forget about your lips. Apply lip balm liberally to avoid bleeding and cracking.
• Pregnancy makes your skin more sensitive to the sun, so use a sunblock cream with at least SPF30++.
• Try a milk and yogurt bath. As per HealthLine, it helps in removing dead skin and also hydrates the skin.

Always read the label, and make sure it's safe for pregnant women or confirm with your doctor.

6: Protect Your Feet From Chilblain

Poor blood circulation during the cold weather can cause you chilblains, a painful skin condition that causes itching, swelling, blistering, and red patches on your hands and feet. To avoid this:

• Keep your feet well warm, covered, and protected.
• Cut down on how long you stay on your feet to reduce lower leg swelling.
• If you are already suffering from chilblains, dip your feet in warm water to soothe pain and discomfort.

A relaxing massage can also work wonders! Do not hesitate to contact your doctor.

7: Get Your Flu Shot

Your immune system goes for a toss during pregnancy and the cold winter months make you more susceptible to getting infections such as coughs, colds, and the flu. It can also take longer to recover from a cold if you get sick. Therefore, particularly in the second or third trimester, it is advisable to get the flu shot as an extra precautionary measure to avoid catching seasonal infections.

A quick poke in the form of a vaccine helps you prevent any health issues or pregnancy complications that could happen due to cold and flu. It reduces the risk of flu-associated acute respiratory infection in expectant mothers and protects your little one against flu for up to six months after birth. Don't worry! The CDC has declared that the flu vaccine is safe and advisable for pregnant women and unborn babies.

8: Keep Your Home at a Comfortable Temperature

If the weather is too cold, you can consider using a heater, blower, or radiator to keep your home warm and toasty. Also, place a bowl of water or use a humidifier in the room to counteract the dryness generated by the heating device.

If you're prone to nosebleeds during pregnancy, using a humidifier can be particularly helpful as it helps lubricate and moisturize dry membranes inside of your nose. Remember to clean both heating devices and humidifiers to keep them free of harmful mold and bacteria.

9. Winter Activities to Avoid During Pregnancy

Pregnancy not only loosens ligaments and joints but also changes your center of gravity. Hence, it's best to steer clear of certain winter activities and sports to avoid the risk of falling and injuries. These include:

• Skiing
• Surfing
• Ice hockey and ice-skating
• Snowmobiling and snowboarding
• Shoveling

Also Read: 8 Exercises to Avoid During Pregnancy

However, you can try other pregnancy-safe winter activities, such as cross-country skiing, snowshoeing, or hiking.

10. Ease Seasonal Depression

Grey skies, shorter days, and frigid temperatures can affect your mood negatively. For minimizing the risk of seasonal depression, there are several things you can do:

• Get adequate rest and sleep. Aim for at least 8 to 9 hours of sleep every day and try to regulate your sleep cycle by going to bed and waking up at the same time every day.
• A 20 to 30 minutes nap taken after lunch can do wonders for both you and your unborn baby. However, time your naps carefully as napping too long or too late during the day may interfere with your sleep at night.
• Even if the sky is cloudy, get out of the bed, clad yourself appropriately into proper winter maternity clothes and appropriate footwear, and step outside to get some fresh air and sunlight. It will lift your mood instantly, and you'll also get the required amount of vitamin D, which strengthens your bones and muscles, regulates your mood, and boosts your immune system and neuromuscular system.

Additionally, you can also try breathing exercises and simple stretching to fight off the winter pregnancy depression.

11: Follow Good Hand Hygiene

With the winter comes cold and flu season, and pregnancy makes women vulnerable to germs and infections. The best way to avoid getting infected is to wash your hands regularly and maintain personal hygiene.

Despite the cold weather, remember to wash your hands properly with a good soap or hand wash after every bathroom break, running errands, meeting someone, and before eating anything. Keep sanitizer handy for times when there is no soap, water, or wash basin available. Also, maintain a safe distance from people who are sick or unwell.

12: Avoid Winter Slips and Falls

Your center of gravity, balance, and weight distribution changes during pregnancy, and ice and slush during the winter increase your risk of slipping and falling. Even when it isn't icy outside, follow these tips to avoid slipping and falling during winter pregnancy:

• Walk and move mindfully and slowly.
• Be careful while navigating slippery sidewalks and parking lots. Watch out for patches of ice, potholes, and sidewalk cracks.
• Wear flat, well-gripped, rubber-soled footwear. Use crampons if you live in an icy area. Steer clear of high heels!
• Take adequate care to avoid slipping and falling in the bathroom.
• If you fall and hit your abdomen, call your health care provider to ensure everything is okay with you and your baby.

13: Avoid Exposure to Pollution and Smoke

Air pollution is quite common in many urban areas during the winter season, and breathing the polluted air has the same effects as being exposed to cigarette smoke. Some studies have shown that breathing smog in pregnancy can be very harmful to the unborn baby. These adverse effects include preterm birth, autism, physical and developmental problems, and in rare cases, fetal death. Try these simple ways to improve the quality of the air you breathe:

• Always wear an N95 mask whenever you step outdoors.
• Stay indoors when the air quality is poor. Pay attention to your local news to keep track of air quality in your area.
• Avoid breathing burning wood or tyre smoke.
• Ditch harmful pesticides.
• Switch to non-toxic household cleaners.
• Make your home a smoke-free zone.
• Use an air purifier and pot some indoor air purifying plants.
• Look out for the lead, heavy metals, and Volatile organic compounds (VOCs) exposure from paint.

14: Stay Indoors as Much as Possible

Pregnancy makes your body more sensitive and vulnerable to diseases. Therefore, it is advisable to stay in the comfort and warmth of your home as much as possible to avoid exposure to extreme weather conditions and germs. Your sensitive body may face difficulty adjusting to the changed atmosphere of chilly winds outside after leaving the warm and cozy house.

Avoid going out frequently and if possible, consider postponing all outings until the weather improves and it becomes safer for you to head out. If you ever have to step outside for some reason, wear enough winter pregnancy clothes to stay warm and comfortable. And if you think you're getting bored staying at home, indulge in some light activities for recreation like:

• Watching your favorite movies
• Reading motivational and maternity books
• Getting your nursery ready for the baby
• Shopping for you and the baby online
• Trying out different recipes
• Working out at home

Altogether, staying indoors when it is severely cold outside is wise as it protects you from getting sick and allows you to do things that you really need to get done.

15: Get Treatment If Required

Despite taking all these precautionary measures, if you suffer from a cough, cold, flu, or fever for more than three consecutive days, you must consult your doctor immediately. Trust your doctor, and they will prescribe you the best treatment for your condition. Say no to self-treatment or any over-the-counter medicine as it could be dangerous for you and your baby.

Summary

Winter pregnancy can be enjoyable with the proper precautions. Stay warm, dress in layers, maintain a nutritious diet, stay active, hydrate well, and care for your skin. Beyond these essentials, be mindful of additional measures to keep yourself safe and healthy during the colder months. Keep warm, stay safe, and have a happy, healthy pregnancy through winter!